Hey there! In this week’s newsletter, we’re breaking down back pelvic pain and how it can show up differently on the right versus the left side.

SI joint pain was something I struggled with during my first pregnancy. When I brought it up to my provider, I was told it was just a normal part of pregnancy and that the only solution was to give birth, which at five months pregnant felt pretty discouraging.

This is not a knock on providers, because this is still the general understanding. Most recommendations are limited to wearing a brace and trying to manage symptoms by avoiding movement, even though walking and daily activity are often what trigger the pain in the first place.

But pain is not a requirement of pregnancy. There is a lot we can do to address the root cause, and it starts with understanding how your pelvis is supposed to move.

What is Pelvic Pain?

Pelvic pain is discomfort in the pelvic region, which can show up in the front at the pubic symphysis or in the back near one or both SI joints. You might describe it as pubic symphysis pain, SI joint pain, sciatic pain, tailbone pain, or even lower back pain, but it is often all connected to how the pelvis is functioning.

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Blog: Pelvic Pain Relief Tips: Pain is NOT a Requirement of Pregnancy - MamasteFit​

What Causes Pelvic Pain?

There are two main contributors to pelvic pain: form closure and force closure. In this newsletter, we are going to focus on form closure, and in the blog we go deeper into force closure and how to build long-term stability.​

Form closure refers to how well the pelvic joints align and shift during movement. Force closure refers to how well the supporting muscles coordinate to stabilize those joints.

Blog: Stop Guessing Your Pelvic Pain: Right vs Left SI Joint Pain Explained​

Your Pelvis Is Supposed to Move

Even though the movement is small, your pelvic joints do shift with every step you take. This movement allows your body to transfer load and create stability as you walk, stand, and move throughout your day.

When you put weight into one leg, that side of the pelvis should move into more internal rotation, adduction, and a slight tuck to stabilize. At the same time, the opposite side should open into more external rotation to allow movement.

Why This Matters for Pain

If your pelvis cannot shift well between sides, it can impact how you load into each leg.

If you have a hard time shifting into your left leg, that side may struggle to stabilize, which can lead to left sided SI joint pain, glute discomfort, or sciatic type symptoms.

On the other hand, many of us naturally spend more time in our right leg. When we stay there too often, the right anterior pelvic floor can become overactive and keep the pelvis more internally rotated, which can lead to right sided SI joint pain, hip impingement, or even bladder pressure.

What You Can Do Right Now

The goal is not to force one position, but to help your pelvis move between positions more easily. When your pelvis can shift well, it can stabilize better, which often leads to less pain and more comfort.

Start by focusing on pelvic balance and mobility to reduce tension and restore movement.

👉 If you are dealing with left sided SI joint pain, piriformis, or sciatic symptoms, start with this workout:

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👉 If you are dealing with right sided SI joint pain or hip impingement, start with this workout:​
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If you are ready to stop guessing and actually fix or prevent pelvic pain, join our Pelvic Stability Program. You will follow along with guided workouts where I cue every rep, helping you build pelvic balance and strength with beginner, novice, and advanced progressions.

👉 Start the Pelvic Stability Program here!​

Pelvic pain is common, but it is not something you just have to live with. When you understand how your body is moving and what it needs, you can start to feel better and move with more confidence.

Talk more next week!

Gina

Stay Strong in Pregnancy and Motherhood!

MamasteFit is one of the only fitness training facilities in the country that exclusively works with in-person prenatal and postnatal fitness clients—and also provides hands-on birth support. Our prenatal and postpartum fitness programs aren’t random “safe” modifications pulled from the internet; they’re designed specifically for this stage of life, tested and refined with our in-person clients, and approved by our in-house pelvic floor physical therapists.

Our prenatal programs were created to keep you strong and pain-free throughout pregnancy with specialty exercises to help you prepare for birth with pelvic opening, pelvic floor, and birth prep movements.

Our postpartum programs were carefully designed with our in-person fitness clients and pelvic floor PTs to ensure there is a smooth transition from rehab and recovery to fitness. Many PTs recommend our programs for both pregnancy and postpartum because of how seamless they integrate with someone's 1-1 PT!

And if you are beyond the first 6–9 months postpartum and ready to continue strength training with us, check out our Beyond Postpartum Strength Program!​

This is the strength programming I personally use to feel strong in motherhood while continuing to support my pelvic floor and core.

The program moves through 6–8 week cycles with new workouts each phase. Every cycle focuses on a different training goal, including strength endurance, maximal strength, power, and stability so you can continue progressing long after the postpartum phase.